Fitness Coaching

Strength Training

Strength training helps build muscle mass.  Gaining muscle requires consistent strength training over time. Strength training is an effective way to increase strength, speed-strength, and strength endurance.

Strength training, done properly and responsibly under the supervision of a trained professional can be an effective method for improving your health and overall fitness level.  Fortunately, strength training isn’t nearly as complicated or time-consuming as some people make it out to be.

It’s not necessary to own barbells and weight racks in order for you to meet your strength goals. There are plenty of great tools that can give a complete workout including Bosu balance balls, TRX suspension trainers, medicine balls, dumbbells, resistance bands, and the best being your own body weight.  You can vary your routine each day.

Core Work

Abdominals, core, and torso are all terms used to describe the muscles of your midsection. The torso consists of stabilization muscles, and muscles that move the upper and lower limbs.  

Torso-stabilization is the balancing and maintaining of the body’s center of gravity (COG) over its base. Torso stabilization is used in all locomotion and/or movement requiring movement between different body parts.  Effective core work builds the entire torso, not just the mid-section (rectus abdominis), affectionately called the “six-pack.”

Doing exercises that work the entire torso, will also help strengthen the back. Exercises do not need to be fast and hard, rather just consistent with good technique.  The plank is an excellent body weight core exercise.

Stretching & Flexibility

Stretching and flexibility are important parts of a fitness program.  Stretching reduces muscle tightness and tension, encourages joint mobility and overall makes workouts safer and more efficient.

Ballistic Stretching
This stretching technique is a type of dynamic stretching that stretches muscles farther and faster than static stretches. It allows you to push your body beyond its normal range of motion while flexing or extending joints at a rapid pace. This type of stretching is used mostly by elite athletes.

Dynamic stretching
Dynamic stretching is a form of stretching that uses constant movement to improve flexibility and increase blood flow. The stretches differ from ballistic stretching, as the muscles are stretched in a controlled manner, and not stretched beyond their normal range of motion.

Static Stretching
Static stretching focuses on lengthening the muscles and tendons. It consists of holding a position at the edge of your range of motion for an extended period, usually about 20-30 seconds. It is also known as passive stretching.

Cardio Training

A cardio workout improves the efficiency of your heart and lungs. Your heart rate goes up, which pushes blood throughout your body more quickly to deliver oxygen and nutrients to working muscles.

Aerobic training is considered your long term energy system. You are training the heart and cardiovascular system so that it can maximize the use of oxygen and turn it into fuel that you need to sustain activity for a long duration (i.e. marathon). Aerobic training uses fat instead of glycogen for its fuel source.

Anaerobic training is considered your immediate energy system. Quick energy for short spurts at a time. It does not use oxygen for fuel, rather than stored glycogen (sugar). When you hit your anaerobic threshold (maxed it out), you get tired and have to stop.

My Approach

Lay the foundation and build the body slowly, and consistently starting with the back and core (torso). I give you the ingredients (individual exercises) and teach you how to make a recipe (structure a workout). In the beginning, I work slowly, adding individual exercises (the ingredients).

These exercises can include cardio, strength, and flexibility. As the body gains strength, coordination, and the ability to do multiple sets, we will start to add variations. Variations reduce boredom, challenge the body more, and allow for creativity in structuring workouts.

With the program, you will increase your level of endurance, flexibility, coordination, agility, balance, speed, and strength.

Assessment

An intake questionnaire that provides a view of your current state of health, including health & medical history, lifestyle, physical activity, and nutritional habits.

Analysis

A follow-up consultation session to go over the results of your intake assessment. We will talk about your goals and the most important items to address to meet those goals.

Plan & Take Action

We will build a plan with achievable tasks to support you in reaching your goals.  Tasks will be in the areas of mindset, nutrition, sleep, posture, and exercise.

Get Results

Results will come from consistent effort & action. It is a choice to change/improve your overall health, develop new mindsets, habits, and nutritional choices.

Book Discovery Session

A 15-minute introductory call to learn about what you are looking for in a trainer and your short-term and long-term desired outcomes.  It is the first step in the training process with me.

Client Reviews